Which vitamins you lack if you lose hair or have cramps in the legs?
Health & Beauty / /
In order to make sure that you eat healthy and get enough nutrients in your body, you should listen to your body. If you notice certain changes in the skin, your body is trying to say that you lack vitamins or minerals. These are the changes that you need to pay attention to.
Cracked skin at the edges of the lips – you are lacking: iron, zinc, vitamins B such as vitamin B3, B2 and B12. This is common in vegetarians because they often do not get enough of the substances mentioned, due to their diet.
Solution: Eat more spinach, peanuts, legumes such as lentils, poultry meat, salmon, tuna, eggs and shellfish. Iron absorption is enhanced by vitamin C, which also helps fight infections. Combine these foods with vegetables like broccoli, red pepper, cabbage and cauliflower.
Red rash on the face and hair loss - you are lacking: vitamin B7 or biotin, essential for the hair. If you eat raw eggs, it makes you vulnerable because the protein present in raw eggs, known as avidin, inhibits the body's ability to absorb biotin.
Solution: Eat cooked eggs rather then raw (cooking deactivates avidin), salmon, avocado, mushrooms, cauliflower, soy, nuts, raspberries and bananas.
Red or white skin changes similar to acne, usually on the face, hands, thighs and buttocks – you are lacking: essential fatty acids and vitamins A and D.
Solution: Eat less saturated fat, completely throw out trans fats, such as margarine and vegetable fats, and increase the intake of healthy fats. You need more salmon and sardines, nuts such as walnuts and almonds, and seeds including flax and hemp. For vitamin A, eat more orange vegetables as carrots, sweet potatoes and red peppers. This vegetables contain a lot of beta carotene, which the body uses to get the needed vitamin. Additionally, only 10 minutes on the sun will help you get vitamin D.
Numbness and tingling in the hands, feet, or anywhere on the body – you are lacking: B vitamins, such as folic acid (B9), B6 and B12. This defect is directly related to peripheral nerves. These symptoms may occur in combination with anxiety, depression, anemia, fatigue and hormonal imbalance.
Solution: Eat spinach, asparagus, beets, peas, eggs, crayfish and poultry meat.
Muscle cramps, tingling in the fingers, joints, feet, legs and back - you are lacking: magnesium, calcium and potassium. If you exercise regularly, you are losing more minerals (and water-soluble vitamins from the B group) due to severe sweating.
Solution: Eat more bananas, almonds, hazelnuts, zucchini, cherries, apples, grapefruit, broccoli, vegetables with dark leaves, such as kale, spinach, and rocket salad.